Rich Douglas journal to________?

[douglasoh5]

Well I've been reading around here for a while....So I figured Id start a log since the other place I keep/kept one is pretty close to being dead lol. A little bit about me. Im 23, live in central ohio, I just started back to school over the summer so I dont end up being a stupid bum making 20,000 a year lol. Been competing since my freshman year in high school. Have competed in a bunch of different federation, NASA, AAU, APF, IPA, SPF and a bunch of unsanctioned meets back in high school. My current best total is 2200lbs in the 275 weight class. enough about me here is some of my resent workouts.


This is all post PRO-AM workouts....That was my last meet.

September 2
bench
135 2*8
185*8
225*5
275*5
315*5

db ohp
3*10

side raises
3*15

csr ss pushdowns
3*12

band pull aparts
2*20

September 7

raw squats
145*8
230*5
280*5
320*5
370*5
410*5
440*5

rack pulls pin 4
225*3
315*3
405*2
495*1
585*1
685*1
725*1 big ole pr

45 hyper
4*10

abs
2 sets

September 9

bench
135 2*10
185*5
225*5
275*5
295*5
315*5
335*5

db ohp
55s 12, 12, 10

side raises
2*12 light and strict

csr
bunch of sets pretty heavy for once...felt nice

tri extensions
3*20 real light

db curls with fat grip things......insane pump!!!!!
2*15

September 8


ssb gms.....light and strict
4*10

reverse hypers
3*10

leg curls
3*10

sept. 13
bench
4 board work
315x3
365x3
405x3

csr
2 platesx10
3 platesx10
4 platesx8, 6

pulldowns
3x12

band pull aparts
3x12

extensions
3x20



Sept 14
squats
150x5
240x3
330x2
add briefs
420x1
435 2x2
495 2x2
555 2x2

deadz from ground with belt
350x5
405x1
495x1
585x1
635x1

thats all....groin was hurting some and really just didnt feel like doing much

Sept. 16
bench
135 2x8
185x5
225x5
275x3
315x3
365x5

seated db ohp
55s 4x12

t bar rows
4 or 5 sets....ended up going pretty heavy....dont remeber weight

db extensions using some fat grip things
4x12-15

db curls
2x15


Sept. 19
went to Smitty to squat
added briefs here
145x5
l255x3
345x3
435x2
525x2
add suit bottom
615x1
straps up
705x1
755x1

thats all I did that day....tried out a new suit

Sept. 23
bench
135x5
185x5
225x5
265x5
300x10
225x12 close grip
225x12 really wide grip

db ohp
4x12

csr
4x8

sept. 27
bench
raw up to 275x3
add 4 board
315x3
365x3
405x3
445x3
465x3

decline hammer press
3x20

low cable rows
4x10

extension/jm press on smith machine with bands
bout 50 reps total did 4 sets

sept. 28
some squatin and some pullin
work sets
490 2x2
540 2x2
600x2

rack pulls pin 3 against quad minis
225x3
315x3
405x2
495x1
585x1 this is a pr i guess.....havnt really pulled out of pin 3 much.....really bad spot for me

45 hypers
5x10

abs
a few sets of a few reps


sept. 30
135 2x10
185x5
225x5
265x3
300x3
335x9 Jim only did 8 hahaha....to bad he has a bumb shoulder rite now...Still beat him though...oooh ya this is a pr
225x12 close grip

db extensions with fat gripers
30s
15,15,10
20s rite after last set with 30s
10

giant set
rope pushdowns 3x10
face pulls 3x15
cable curls 3x15

csr
3x10

db curls
3x10

Oct 2
rh
3x10
45 hyper
2x10
leg xtensions
3x15

Oct 7
225x5
255x5
275x5

db ohp
4x12

giant set
pushdowns 3x15
csr 3x10
cable rope curls 3x10

rear delt machine
4x12


Oct 9

ssb gm
4x10

lying leg curls with mini band attached
4x10

pulldowns
3x10

abs
a few sets

Oct 11
3board press
305x3
350x3
395x6

db bench
3x10

rope push-downs
4x10

Oct 12
squats
150x5
240x3
330 2x2
420x2
add briefs
470 2x2
535 2x2
600 2x2

rack pullz pin 2
double over hand grip
225x5
315x3
405x3
495x1
normal over under grip
585x1
645x1

Oct 14

bench
270x3
305x3
345x7 missed 8th damnit...should have got it
225 3x10 close grip

db extensions with fat grips things on there
3x10-15

crass face extensions
2x15

csr
3x10

pull ups with fat griper thingy
1x5

Oct 15
ssb olympic squats(count bar as 45lbs)
135x8
185x8
225x8
275x8
315x10

abs
a few

Had GFs' kid in gym with me this day so couldnt do a whole lot

Oct 18
3 boards
285x5
330x5
370x5

decline hammer bench
like 3-4 sets of a bunch of reps

pushdowns
4 sets bunch of reps

single arm band pushdowns
3 sets

fat handle pull downs
3 sets

hammer curls
3 sets

preacher curls on ghr
2 sets

well i finally found a good use for the ghr....JL agreed

Oct 20
monday
squats
raw up to 330x2
add briefs
420x1
440 2x2
505 2x2
570 2x2

deadz off jump stretch platform with monster minis... rigged for crazy tension
135x2
225x2
275x1
315x1 **** that was hard..

thats all

Oct. 21
bench crap
250x5
285x5
325x8
add 3 b
365x1
add shirt
455x1 nt
495x1 nt
545x2 nt

db ohp
3x10

csr
4x10

rope pushdowns
5x10

machine curls
3x10

thats all....nothing special...just threw the shirt on to do a lil work

Oct 22
ssb gms light and strict
3x10....last to sets i took them really low...

lying leg curls with bands on there
3x10

abs
a few

nothing special tonight.....normal thrusday


Oct 24

saterdays bench shart
3 board
330x5
370x3
415x3

giant set
decline hammer press 3x10
hammer mill press 3x10
machine flye thing 3x10

rope pushdowns
5x8-15

kb hammer curls
2x10

the 415 for a triple might be a pr not sure...it was total **** though...drank alot the night before....should have been able to get 6-7....but what can you do..

[douglasoh5]

10-26
squats
505 2x2
570x2
635x2
add suit bottom
635x1
straps up
725x1

rack pulls pin 3
double over hand grip
225x3
315x3
405x3
495x3
585x1 this wasnt really all that bad with the doh grip
add straps....
675x1
725x1 pr

super set
45 hypers 3x12
abs 3x10

thats all.....felt pretty good......biceps were sore from tuggin on gear all day yesterday so thats why i used straps

[ehubbard]

10-26
squats
505 2x2
570x2
635x2
add suit bottom
635x1
straps up
725x1

rack pulls pin 3
double over hand grip
225x3
315x3
405x3
495x3
585x1 this wasnt really all that bad with the doh grip
add straps....
675x1
725x1 pr

super set
45 hypers 3x12
abs 3x10

thats all.....felt pretty good......biceps were sore from tuggin on gear all day yesterday so thats why i used straps

Rich. It's awesome to see you posting over here. When's the next meet?

[Coke]

Wow man, killer squats and rack pulls!!

[muscle_g]

Hey Douglas this is George I started posting my training here as well:)

[douglasoh5]

Eric Im hoping to hit another meet in February, and thanks CoCoa....George FI is pretty much dead and there isnt any top lifter around there...So i figured Id post over here and maybe get some insite from some top guys....Which there seems to be alot of lol

[Sidior]

Strong as balls man. Welcome to the site!

[douglasoh5]

Thanks man

[douglasoh5]

Wednesday bench workout
work sets
285x5
325x3
365x6 really nice PR
drop sets with close grip
225 2x10

ez bar skull crusher with monster mini band
3x10

pulldowns with some fat handle thing
4x10 last set was a drop set so i pounded a few extra reps out

super set
rear delt thing with bands 4x10
band extensions 4x15

this may have been everything but idk

[byronsru24]

Another familiar/ugly face

[Coke]

Big benching and all bro.

[douglasoh5]

ssb olympic squat...count bar as 45lbs...just knee sleeve..no belt
135 2x8
185x8
225x8
285x8
315x10
225 2x10

ghr
3x10

abs
3 sets

thats all...nothing crazy tonight...didnt even really want to lift

[douglasoh5]

last cpl
sunday
bench
135x10
185x5
225x3
275x3
315x3
add 3 board
370x3
415x5

dont remeber rest

monday
squats
405 2x2
440 2x2
470 2x2

reverse hypers
4x12

db shrugs with fat gripz
3x10

abs
a few

[Coke]

Very nice numbers overall dude.

[douglasoh5]

thanks man.

yesterday bench...deload
230x5
250x5
270x5
drop sets
225 3x12 with close grip

decline hammer press with mini band
3x12 nice!!!!

pull ups
4x5

csr with chains
4x10.......chains made you really have to flex hard at the top....alot like you would do with a shirt...Dave showed me this

db curls with fat gripz
2x12 huge pump here


lats and chest a sore today...nice refreshing pump filled workout...Im sore today but not wiped out.....

[muscle_g]

Nice work Douglas!

[Sidior]

CSR with chains, nice! Strong in here.

[douglasoh5]

it really hit the lats good and hard

tonights lower stuff
ssb gms(count bar as 45)
95x10
add choked mini
95x10
add another choked mini
95x10
take 1 mini and double it....so 1 choked and 1 doubled
95x10

leg curls with mini
2x10
mini band broke on 3rd set

standing leg curl with minis
3x10

abs
a few

adducters with mini
3x25

good workout....the gms with the ssb were awesome....it was really pulling me forward hard...had it set up on front of power rack then walked them out so when i was coming up I really had to arch hard .....smoked my back and hammys bigger than ****....wish i would have got a pic or vid cause im sure i didnt describe it worth a **** lol

[byronsru24]

You are going to have fun putting your shoes on tomorrow lol

[douglasoh5]

Surprisingly I wasnt really sore that much Brian....Im going to start using a little more weight on them

sunday
bench action
135 2x8
185x5
225x3
275x3
add 4 board
330x3
375x3
425x7

pull ups
4x5

csr with chains
ton of sets...maybe like 8 with 6-10 reps

some rear delt thing with bands
4x10

extensions with bands
4x15

db curls with fat grips
2x10

reverse curls straight bar
2x12

thats all...really good workout...could have done more on the boards but just stopped...last one wasnt really that hard...plus i went to the bar last night and drank alot and didnt get to sleep till like 3 and the gf kept waking me up cause i was snoring rather loud last night lol

[muscle_g]

Strong benching! I can't wait to start my raw training again after the meet:evillaugh:

[douglasoh5]

squats and pulls tonight
squats
work sets
480 2x2
545 2x2
615 2x2

deads standing on 3 inches of mats
245x5
335x3
425x2
515x1
615x1
655x1

abs
a few

[Sean S]

Do you normally wear gear for the DL in training? I always assumed you didn't unless otherwise noted. Just curious.

[Coke]

Huge lifts with the big three movements, major props.

[douglasoh5]

Sean ya i usually just wear a belt...same thing tonight..belt and alot of chalk...I dont really wear my suit much anymore....and CoCoa thanks man...been busting my butt latley and stuff is going good.

[douglasoh5]

did train bench wednesday...gf wasnt feeling good

thrusday
ssb olympis squats(count bar as 45)
135 2X8
185X8
225X8
275X8
315X12
225 2X10

REVERSE HYPERS
4x10

thats all

[douglasoh5]

Well I didnt get to go to the gym again today, but i do have some bands at the apt thank god...total pump action lol
push ups
btwx20
mini bandx12
mini&micro 2x15

lying extensions
4x12

single arm pushdowns
3x15

ss
single arm curls 3x20
pushdowns 3x15

pull aparts
3x15

nothing special but i got some ****ing work in unlike wednesday

[douglasoh5]

Didnt get to squat monday....some **** came up and had to go help some friends with some ****...long day with lots of driving and manual labor

heres a squat vid from a few weeks ago...had it on my phone for a while and just figured out how to get it on the puter

635x2
http://www.youtube.com/watch?v=uXIpR4SG58w

[Coke]

Awesome squat vid.

[MarcusWild]

Your #1 related video is Gwen Stefani and #3 is Lady Gaga... I guess they need to work on that related video logic some more. The squats look great.

[muscle_g]

Nice squatting Douglas!!

[douglasoh5]

Thanks guys and marcus I noticed that too...pretty funny

Yesterdays bench work
135 2x10
185x5
225x5
255x5
290x5
330x5
add shirt
495x2 nt
545x1 nt
600x2 15lb PR for a doule...both touched.....this killed me

db ohp
4x10

pulldowns
4x10

band over head extensions
4x12

thats all....I hit a pr on the bench but it felt like crap...but it will be ok once i get in it more closer to the meet....big bench come febuary

[douglasoh5]

tonights shiznit
ssb gm(count bar as 45) no blet
45x10
95x8
95x8+ choked mini
95x2+2 choked minis
95x8+1 choked and 1 dbl mini
95x10+2 choked minis
145x8+2 choked minis

power squat(count thing as 45)
315x6
495x6
675x6
add belt
855x3
1035x5 perty hard lol

reverse hypers
3x12

abs
a few

[Coke]

Great job for both days Rich.

[douglasoh5]

Thanks you Bro

[douglasoh5]

todays bench
135 2x10
185x5
225x5
275x3
315x3
add 4 board
350x5
400x3
450x3....felt like crap

decline hammer press with monster minis
4x8

peck deck flyes
3x15

big set
face pulls 3x15
fat bar pushdowns 3x15
csr with chains 3x10

extensions with fat gripz
4x10-15

db curls with fat gripz
3x12

reverse grip pin press(somin christain was showing me)
2x10

well the main **** sucked but everything else felt good....got a nice pump....

[Coke]

All looks well dude, including the heavy duty benching - 450 x 3 is huge!!

[douglasoh5]

lol it was off a 4 board....i wish i could do it to my chest

last nights squating and pulling
work sets in briefs and belt
515x2
580x2
650x2
add suit bottom
650x1
690x2

rack pulls pin 1 against quad minis
135x3
225x3
315x1
405x1
495x1
585x1

abs
a few

thats all...hip is still hurting really bad from lst thrusdays power squats....but i got through it...

[Coke]

Excellent squats and rack pulls dude...surely I knew that bench was off the board, lol.

[douglasoh5]

Thanks man...I was pretty happy with the squating too...If the hip wasnt hurting i would have went up. Alot

[douglasoh5]

tonights benching..not great..but not bad
135x10
185x8
225x3
290x5
330x3
370x4...think this ties a pr with this weight

db ohp
3 sets

pull ups
4 sets

csr with chains
4 sets

decline extensions
4 sets

db curls
4 sets

thats all....nothing really impresive tonight.....upper back is good and trashed though

[Coke]

Props on that effort bro.

[douglasoh5]

todays deload bench(benched flat footed due to hip problem)
135 2x8
225x5
275x3
315 2x5

db bench
100s 12, 10, 9

peck deck flyes
3x12

rear delts
3x15

pull downs with long ab strap thing....****ing lat work lol
3x12

pushdowns and rope curls
3 sets

thats all.

[douglasoh5]

deload(kina) lower
no squats...hip[ still hurting
rack pulls pin 5
dbl over hand
135 2x10
225 2x5
315x5
405x2
495x2
reg mix grip and add belt
585x1
675x1
765x1
815x1

45 hypers
4x12

abs
a few

well since its a deload night i decided to just skip the squats cause the hip was still hurting. decided to do the higher pulls cause the isnt much rotation on the hip. it didnt bother it. Havnt done these in a few years...Last time i did them i hit 600 with straps so you can say its a 215lb pr lol...I took vids on my phone of the last 2 pulls and will try and get them on tomorrow

[NickAus]

Strong work!!

Thanks for your help, I think I'll just have to wait till Eddie gets back to go into full gear with squats as I have no one who will train during the week.

[douglasoh5]

no problem man..and as for waiting I would say you should just go ahead and order the suit. you say you use briefs alot. So just use it with straps down and wait till ur friends are around to put the briefs with it and straps up..

[douglasoh5]

vids of rack pulls from monday

765
http://www.youtube.com/watch?v=Y0pO87BpDac

815
http://www.youtube.com/watch?v=YtrQSYZHjvU

[SELK]

thanks for the comment on my bench vid, you are right I need to get more aggressive bringing the weights down (both shirted and raw). Do you have any suggestions to learn how to do this? or is it just a matter of me not being a pussy and bringing it down faster.

[douglasoh5]

Thats pretty much what it is. but didnt want to call you one since idk you

[douglasoh5]

bench training deload
235x5
255x5
275x5

db ohp
4x8

db rows
3x12

super set
flyes on peck deck 4x12
face pulls 4x12

db extensions with bands under bench
4x10-15
no bandx12

db curls
3x12

[SELK]

Thats pretty much what it is. but didnt want to call you one since idk you

hahaha, thanks for the help. I'm going to really start focusing on it.

[douglasoh5]

No problem man. Once you learn how to get the bar in there quicker, but still have control ***** will start flying off your chest...

[douglasoh5]

yesterdays crud

lots of stretching of the hip

light reverse hypers
4 sets

45 hyper
5-6 sets

scorcher
2 sets

hypers on scorcher
2 sets

abs
a few

[douglasoh5]

monday
rack pulls pin 2
dbl over hand grip
135x10
225x5
315x2
405x2
add belt and normal grip
495x1
585x1
675x1
725x1 BIG pr....missed 675 twice last time i did pin 2

ssb gm
6 sets

lying leg curl
3 sets

45 hyper
3 sets

abs
a few

good workout! Hip is getting better

vid of 725

http://www.youtube.com/watch?v=tuyWQJAnyDw

[Coke]

Good job in the pulls vid, that's huge

[douglasoh5]

thanks man...the deadlift is moving nicely

[byronsru24]

thanks man...the deadlift is moving nicely

You keep this up, your gonna smoke that 775 easy

[douglasoh5]

thats the plan

[douglasoh5]

yesterdays training
rear delt machine
5 sets

face pulls
4 sets

2 arm db row

think that it...cant remeber...****ing hand hurts so am resting it....****ing hurts bad today

[muscle_g]

Are you just sore or did you hurt something?

[douglasoh5]

my hip has been messed up for a cpl weeks now....its feeling good now....and my hand/thumb is a little jacked up rite now....I think its tendinitis....to much jerking off i guess

[gopostal42]

good job on the pull, you don't look near as ******ed as you used to. look forward to see what you do at the meet! btw, huryy the hell up and squat 800

[douglasoh5]

squat dl night
tried to squat atleast
150 2x5
240x3
add briefs
330 x1

hip still hurt so stopped

deadz from ground
suit on straps down
315x2
405x1
475x1
535x1
straps up
600x1
705x1
765x1 pr

45 hyper
3x12

abs
a few

[Coke]

Fine effort...killer deads, may have to lay off the squats for a bit though to let the hip heal up.

[gopostal42]

which suit are you using?

[douglasoh5]

Derek Im still using my same old metal pro deadlifter...had it for bout 3 years now

tonights benching
work sets
255x5
290x5
330x5
shirt on
495x1 nt
545x1 http://www.youtube.com/watch?v=ARUqlv8mAi4
585x1 http://www.youtube.com/watch?v=G_xuJK0IU6Q
605x1 http://www.youtube.com/watch?v=yBi1ScbQXfM

giant set
rope pushdowns 3x12
facepulls 3x12
rope face curl 3x12

thats it...just putting ion some work with the shirt...didnt do anything crazy tonight...strength feels down some...need more drugs

[Coke]

Exceptional benching man.

[douglasoh5]

Thanks

[douglasoh5]

Todays lower assistance day
ssb gm...strict count bar as 45
95x10
135 4x10

leg curls
4x10

leg extensions
2x12
1 rest pause set

45 hyper
3x8

think thats it..legs were pumped up

[douglasoh5]

got bored last night and did some band ****
pull aparts
2x20

bent row/shrug
2x20

pushdowns
3x30

face curls
3x30

was just really bored so wanted to do something....not sore at all from it....got pumped though

[douglasoh5]

todays benching
work sets
3board
295x5
340x5
385x7

db bench
90s
15,10,10,10

flyes on peck deck
3x12

csr with chains
4x10

face pulls
4x12

db extensions with fat grips on floor
4x10

db curls
4x10

good workout...lockout strength is down, but I got good productive work in...seem like I havnt been latly..I think I did 415x5 cpl months ago so im down a bit but I'll be ok...Talked to Dave bout the hip issue and Im just going to rest and let it heel. Not going to try and squat until february. dont want to end up not being able to ever squat again because im stupid.

[ehubbard]

So it would seem the hip is in pretty bad shape. That sucks man! Get healed up.

[douglasoh5]

Its kind of weird. In everyday general bs the hip doesnt bother me....and pulling(conv.)doesnt bother me....but squating no matter the stance it starts hurting bout 3-4 inches above paralel....So I may do a push pull some time soon since my pull is going good and take something crazy for a ride. If its heeled by fubryuary I will most likly start training for the pro am in august...was hoping to get 2300 before then but oh well I guess i could just get it there plus some by then

[gopostal42]

right on man, its good of you to keep in mind its a marathon and not a sprint. too much high potential time ahead.

[douglasoh5]

That is true man....I love this **** so I dont want to be done before i do anything in it.

tonights stuff...kind of a deload.
chain suspended gm with gcb...bar at belly botton...shoulder stance
315 4x3

reverse hypers...heavy
4x10

ghr
3x8

abs
bunches

thats all fer tonight....dont really feel beat up at all but Iv pulled heavy as balls the past 3 weeks so i decided to not pull....got a killer low back pump though

[byronsru24]

I agree with Derrick man...you made the right call. Hell, your way ahead of lots of people in the sport, and your still real young. One day, I expect you to be one of the top names in the sport, and its decisions like this that will get you there.

[NickAus]

Hello,

Good lifting here!!

Mate how often do you pull for doubles or triples?

[douglasoh5]

Brian Im def hoping...I feel I got the potential to be a really good lifter...and nick i really never do them....pretty much go up doing them in my warm up sets but once i start to get heavy i do singles...nothing complicated in my deadlifting.....I just pick and choose exercises i think i need to do....

[douglasoh5]

tonights benching
work sets
255x5
290x5
330x8
fun set
410x1 lil 5 lb pr...dont ever try anything heavy
http://www.youtube.com/watch?v=1_FSs33Icsc

db ohp
55s 12, 12, 8

rear delt machine
4 sets

pulldowns
4 sets

kb extensions
4 sets

think thats it...for some reason i got an insane pump tonight.....didnt rest much between sets on anything including benching...just me and my buddy benching tonight

[byronsru24]

You forgot to put something in there...

That benching was RAWWWWWWWWWWWWWWWWWWWWWWWWWWWWW

[douglasoh5]

never....cant you those wraps and elbow sleeves...they totally giveing me 100lbs lol

[byronsru24]

never....cant you those wraps and elbow sleeves...they totally giveing me 100lbs lol

LOL....don't forget....you had a handoff too

RAWWWWW means you lift the weight all by yourself!

[douglasoh5]

well today I tried to train lol...just wasnt feeling it but forcd myself to do a lil bit
45 hypers
5x12

standing abs with band
4x20

standing obluiqes with band
3x15

wasnt to motivated today....tried to do some gm with ssb but it wasnt hapnin. Helped my gf out with her workout today though...she did some deadz and did pretty good...did like 150x7 or 8...her form was good too which is awesome!!!! No she wont be powerlifting...Dont want to ruin her

[douglasoh5]

todays bench...deload
3 board
290x5
330 2x5

db bench
90s 15,15,10

peck deck flye
3x12

raer delt flye
3x20

csr with chains
4 sets

extensions
4 sets

thats all...Doc was there today so got my hip worked on some...gona go up there next saterday for some more work on it

[douglasoh5]

todays dl workout
standing on 2 inch mats
all dbl over hand
245 2x5
340x3
450x1 then 2 more over under
normal over under grip
515x3
605x4 http://www.youtube.com/watch?v=PZRb-zw35bA

ghr
4x8

lying leg curls
4x8

leg extensions
3x8

abs
a few

Felt pretty strong today on the tugging...feel like i might beable to pull 700 raw rite now. and just incase ur wondering why im doing leg extension...still cant squat so I need to do something for my quads...last weeks when i did them i was actually sore...legs are shrinking from no squating

[muscle_g]

Can you do leg presses or anything like that? It might take some pressure off of the hip.

[NickAus]

Brian Im def hoping...I feel I got the potential to be a really good lifter...and nick i really never do them....pretty much go up doing them in my warm up sets but once i start to get heavy i do singles...nothing complicated in my deadlifting.....I just pick and choose exercises i think i need to do....

Thanks, just had a look at some of your videos- nice work.

I do the same as you starting the deadlift with hips pretty high, tried getting hips lower and squatting the weight but I lift a lot less that way.

[douglasoh5]

Nick as long as you shoulders are even/behind the bar your good to go....the way wendler explained it to me...If your hips are down really far then there really far back then the hips just have to travel further...you want your hips as high as possible with your shoulders even/behind the bar. and george cant leg press...any time my leg come back towards the body the hip/upper quad ends up in pain....just gona rest like tate told me too....dont want to end up like rhodes

[douglasoh5]

tonights bench
135 2x5
225x5
275x5
315x5
add NEW ace shirt....damn it is tight
495x2@3board......didnt touch first one and barely touched second
545x2@3board...both touched
585x2@3board
635x1@3board
700x1@3board

thats all...this took longer than expected....shirt is crazy ****ing tight...took me bout 15 minutes to get shirt off....gona work it down to a 2 board in a cpl weeks.....and incase your wondering why im using boards because i usually say not to do them is because this is a brand new shirt....my last new shirt was my older ace shirt which i can touch a hair over 500 with. On another note Josh McMillan and Mike Zudurick were there tonight...Both are really kool dudes...Josh did some raw boards and Mike did some shirt work. Fun times tonight...Will have a really good time tomorrow..On top of it being new years eve My gf and I are going to Ted Tolstons wedding...Gona be a blast

[douglasoh5]

Didnt train thursday because of new years

todays training.
bench use mastodon for the hell of it
150 2x10
200x5
240x5
290x5
add 4 board
330x3
375x3
420x7

db bench
90s 20,15,10

giant set
peck deck flye 3x12
rear delt on peck deck 3x15
csr with chain 3x8

db curls
4x10

band pushdowns
3x15

think thats it...pretty good workout

[douglasoh5]

tonights shart
deadz pin 4 vs quad minis
dbl over hand grip
135x5
225x3
315x2
reg over under grip
315x1
405x1
495x1
585x1
635x1...pr by bunches

reverse hypers
4x10

hex db holds
3 timed sets with 30s

thats it...low back was pumped pretty bad after hypers....pretty decent workout...was really tired

[douglasoh5]

tonights bench
work sets
265x3
305x3
340x9

db ohp
55s 12, 10, 8

pull ups
7, 6, 5

giant set
csr with chains 3x10
fat rope pushdowns 3x12
cable curls 3x12

i think thats it....everything went good tonight. The bench may be a pr but not sure....the pull up destroyed my lats...I really suck at them

[NickAus]

tonights shart
deadz pin 4 vs quad minis
dbl over hand grip
135x5
225x3
315x2
reg over under grip
315x1
405x1
495x1
585x1
635x1...pr by bunches

reverse hypers
4x10

hex db holds
3 timed sets with 30s

thats it...low back was pumped pretty bad after hypers....pretty decent workout...was really tired

Strong pulling, I am good for 405 I have 230 to catch up lol.

That must be over 870 at the top.........

[douglasoh5]

Nick I really have no clue what the tension is on the bands....I doubt its 870 at the top but maybe around 800. It sure was heavy though.

[douglasoh5]

tonights lower assistance crud day
ssb gm
95 2x5
135x5
185x5
205x5
225x5

sit ups on ghr with orange band?
3 sets

belt squats...kind of testing hip
4-5 sets...went really light...

ok workout...really didnt have alot of drive tonight....

[NickAus]

You may be right, I tested mine as well as I could and the tension was 240 at lockout.
Anyway PRs are all that matter, nice job!!

[douglasoh5]

Are those regular mini bands your using? and yes any PR is a good one...cant bitch about progress

[SELK]

for me quaded minis worked out to be right around 200lbs at the top. I know this because I know this because I set it up backwards from the same height and added weight to the bar until it touched the ground. quaded lights where 400lbs and just stupid.

[NickAus]

Regular minis nice and new.
I had 220 holding them down and when I pulled to lockout both sides came way off the ground, I had to add plates to hold them down.
If the dumbells lift both sides of the ground 2 or 3" they are clearly more than 220 so 240 seems spot on.
It's pretty easy to test them, once the dumbells won't lift clear of the ground the total of the dumbells is more than the resistance at lockout.
Maybe I'm crazy?

[douglasoh5]

Thanks for the info guys...never taken the time to measure the bands before....Iv only pulled against the light bands once and barely pulled 315 from mid shin with them...

[NickAus]

Well you do have a strong deadlift, hope to get closer to you by the end of 2010 he he plenty of work to do hopefully you can share some tips.

[Brian Hopper]

tonights bench
135 2x5
225x5
275x5
315x5
add NEW ace shirt....damn it is tight
495x2@3board......didnt touch first one and barely touched second
545x2@3board...both touched
585x2@3board
635x1@3board
700x1@3board

thats all...this took longer than expected....shirt is crazy ****ing tight...took me bout 15 minutes to get shirt off....gona work it down to a 2 board in a cpl weeks.....and incase your wondering why im using boards because i usually say not to do them is because this is a brand new shirt....my last new shirt was my older ace shirt which i can touch a hair over 500 with. On another note Josh McMillan and Mike Zudurick were there tonight...Both are really kool dudes...Josh did some raw boards and Mike did some shirt work. Fun times tonight...Will have a really good time tomorrow..On top of it being new years eve My gf and I are going to Ted Tolstons wedding...Gona be a blast

How do you like the ace shirt?

[douglasoh5]

Brian I really like the ace shirt...this is my second one of them. They seem to take a little while to break in but once they do there awesome.....When you put it on it feels like a denim shirt. Some say its alot like a rage x and alot of ppl say a rage is like a denim but with more pop....I totally recomend it....Just takes some time to break it in

[douglasoh5]

todays awesome bench workout...not
4 board work sets
295x5
340x5
385x8

decline hammer press
3 sets

rear delt flye
5-6 sets

pull downs
3 sets

db curls
3 sets

band pushdowns
4 sets

thats all...didnt get much sleep over the weekend...lots of partying and sex....

[MarcusWild]

Was it the inside or outside of your ankle? I think I'm lucky in that it hit the inside. I think I'll be able to push out pretty well to squat. If it was on the outside, I think I'd be screwed.

[douglasoh5]

Marcus yes it was on the outside. I was playing basketball and landed on another guys foot and rolled it....Iv never hurt my ankle on the inside so i have no clue...hopefully you can squat...you got a meet soon dont you?

tonights tugging
reverse silver band(same as green) deadz...
225 2x5
315x3
add belt
405 2x2
495x3
585x3 http://www.youtube.com/watch?v=3jdYeZovhd0
675x1 http://www.youtube.com/watch?v=6J8SNzZQdew
765x1 http://www.youtube.com/watch?v=Fw7IjWjXdIw

ghr
4x10

sit ups on ghr
3x10

hex holds
3sets

thats all for tonight....good workout..dl is feeling mighty strong

[MarcusWild]

Yeah. I'm planning on Al Caslow's meet on February 6th. My ankle got huge while sitting at work all day.

[douglasoh5]

damn that blows man...just take a **** ton of anti-inflamitorys and ice that bitch alot....last time i hurt it i could walk fairly comfortable within 2 weeks but cause it was on the outside i could squat for a lil while...I had to switch to benching flat footed for a while too....ended up hurting my ****ing knee....was shirting up and my knee pop....

[ehubbard]

Nice pull, but those knee sleeves around your calves make this an equiped pull.

[byronsru24]

nice pull, but those knee sleeves around your calves make this an equiped pull.


haha

[douglasoh5]

lol ya i guess...its protecting my really ****ed up shins.....i got such a huge scar on my left leg from pulling...everytime i pull off the ground i rip it to shreeds unless i have them on

[douglasoh5]

tonights bench
raw work sets
245x5
285x5
325x5
add newer ace shirt..second time in it
495x1 off 3b
585x1 off 2b
635x1 off 2b
705x1 off 2b
635x1 off 1b

hammer curls
4 sets

face pulls
3 sets

pushdowns
3 sets

thats all...good workout...fairly happy with weight i hit tonight....def need to keep getin in shirt...wrist and bows are killing me

[ehubbard]

Was that the first time taking 700 on the bench? Or have I not been stalking your log enough lately?

[Phillip Wylie]

Nice pulling, Rich!

[douglasoh5]

Eric I took 700 to a 3 board 2 weeks ago, but this is def the heaviest Iv ever trained the bench...Shirt is just so tight right now i really think it will take 650 or a hair more to touch


Thanks Phil....the pull seems to be moving nicely

[byronsru24]

You keep this up your gonna beat Jim's total in no time

[douglasoh5]

thats the plan.
tonights crap
gcb gm
worked up to 2 plates for 3x8

then did some box squats with foam pad
2 plates a few sets
add some huge ace briefs
2 platesx5
3 platesx5

rh
3x10

ghr abs
3 sets

well my upper back was pretty jacked up from benching yesterday....the box squats didnt hurt my hip but really focused on using the rite form and flexing off the box that way i didnt rock forward at all

[Sidior]

Damn strong training. I am working in a new Ace as well but I got it much looser.

[Sean S]

Glad to hear the hip is getting a little better. Just don't jump back into the heavy stuff too soon (I've made that mistake before). Have you been doing any hip mobility work or stretching?

[douglasoh5]

Sidor...youll like the ace once youv been in it for a while....I hated it at first but after a cpl months it was golden..

Sean i have been doing a crap load of stretching and some mobility stuff....mostly do swings to loosen it up before I lift while Im stretching...Also been rolling on the foam roller and tennis balls at home.

[MarcusWild]

A softball can work really well for your hips too.

[douglasoh5]

Ya Iv got a lacrose ball too but if hurts really bad lol....Iv used it on my ass(some scar tissue lol) and it helped alot with some lumps from lower quality stuff.

[douglasoh5]

Didnt get to train today....grrrr...prolly wouldnt have been a good idea anyways....got my tounge peirced friday. gona try and do some tugging tomorrow


and just went through all my deadlift training since the proam in august....like i said its just random **** directed towards my lockout.....

1-11-2010 reverse silver band deads raw.....765
1-4-2010 pin 4 rack pulls vs quad minis.....635
12-28-2009 deads standing on 2inch matts...605x4
12-21-2009 DELOAD chain gms
12-14-2009 full gear deadlift....765
12-7-2009 pin 2 straight weight...725
11-30-2009 pin 5 straight weight...815
11-23-2009 pin 1 quad minis...585
11-9-2009 deads on 3inch mats...655
10-26-2009 pin 3 rack pull straight weight...725
10-20-2009 deads from ground against rigged up monster minis...315
10-12-2009 pin 2 straight weight....645
9-28-2009 pin 3 quad minis....585
9-14-2009 raw dead from floor....635
9-7-2009 pin 4 straight weight 725


out of 14 workouts there 8 of them were a rack pull of some kind.

[NickAus]

Nice to see it all there written down!!

[douglasoh5]

tonights tugging and stuff
pin 2 rack pulls
245 2x5
335x3
425x1
425x1 plus 1 chain per
425x1 plus 2 chains per
425x1 plus 3 chains per
425x1 plus 4 chains per
425x1 plus 5 chains per
425x1 plus 6 chains per
425x1 plus 7 chains per
425x1 plus 8 chains per
425x1 plus 9 chains per......gerard said 1-2 links were on the ground....so it equals out to 425 plus some chains lol

box squat with giant camber bar count bar as 45
135x5
225x5
315x3
365x3
405x3
495x3

45 hypers
4 or 5 sets no clue

abs on ghr
3 sets

well tonight was fun.....the chain tugging was a blast and squating went good...no pain in the hip....used some size 50 ace briefs for them.....there ****ing huge lol...

[Brian Hopper]

Marcus yes it was on the outside. I was playing basketball and landed on another guys foot and rolled it....Iv never hurt my ankle on the inside so i have no clue...hopefully you can squat...you got a meet soon dont you?

tonights tugging
reverse silver band(same as green) deadz...
225 2x5
315x3
add belt
405 2x2
495x3
585x3 http://www.youtube.com/watch?v=3jdYeZovhd0
675x1 http://www.youtube.com/watch?v=6J8SNzZQdew
765x1 http://www.youtube.com/watch?v=Fw7IjWjXdIw

ghr
4x10

sit ups on ghr
3x10

hex holds
3sets

thats all for tonight....good workout..dl is feeling mighty strong

Some nice pulling!!!

[douglasoh5]

Thanks Brian

[douglasoh5]

tonights benching
raw work sets
285*5
325*3
360*6
420*00000 I got a little brave

db ohp
4sets

pull ups
5 sets

db extensions
4sets

db curls
3sets

band pushdowns
3sets

think thats it...felt pretty strong tonight

[ehubbard]

tonights benching
raw work sets
285*5
325*3
360*6
420*00000 I got a little brave


Seems to me like you did too much work before attempting the 420, dude.

[douglasoh5]

lol I know.....I do get a lil stupid some times.....I didnt miss it that bad.....

[douglasoh5]

Tonight uneventful liftage
gms
10x10

decline abs
5x10

Was really exited to lift today but once i got to the gym i lost all motivation....

[Brian Hopper]

I've had those days before, I'm actually taking the rest of the week off. This will leave me with 4 weeks of training for my meet, and I'm gonna have to train my ass off these next few weeks.

[douglasoh5]

todays benching
4 board work sets
340x5
385x3
425x4
drop sets
225 12, 10 ,8

tricep extenions
4 sets

side raises
3 sets

csr with chains
4 sets

some pulldown variation i dont dare explain
4 sets

db curls
4 sets

thats all...felt weak as heck today....deload time!!!!!!!!!!!!!

[muscle_g]

On benching do you do a Full range day and then the 2nd bench day you do a 3 or 4 Board range press? What rep range do you normally work on on the board press day? I'm looking for something different to try on my bench.

[douglasoh5]

George...yes on wed i do full range raw and on sunday I do 3&4 boards....I rotate them monthly.....I use wendlers 531 program for both......so reps are usually 5-10 reps.....if you want help with setting up ur bench like im doing it email me at douglasoh5@yahoo.com

Tonights squating!!!!!!!
box squat 14" box with blue elite foam pad...loose briefs for all reps..used 50lb buff bar
140x5
230 2x3
280x3
320x3
370x3
410x3
460x3
500x3
590x1
680x1....smoked it!!!!!!!!

reverse hyper
4 sets

ghr sit ups
3 sets


thats all...happy bout tonight....hip feels good....and suprisingly the weights felt LIGHT

[NickAus]

Great squats mate!!

[Sidior]

Real impressive squatting man. What briefs are you using?

[douglasoh5]

i used some old loose viking briefs today...i got to the box with a plate on the bar thats how loose they are. there good briefs though if tight...I like them better than ace briefs

[SELK]

What size ace shirt are you wearing?

[douglasoh5]

54...what are your measurments

[SELK]

250lbs
49 chest
55 shoulders
16 inch arms relaxed

going by the sizing chart i guess that puts me around a 56, but I think you might be bigger then me.

[douglasoh5]

im 260-265
49 chest
59 shoulders
16 relaxed arms, but i was thinking the head on my bicep is short....does go to my elbow...i think this may have something to do with me being able to cram myself into tiny shirts and it really not bother me....and another thing when considering tightness is how much your lifting.....so i know you could fit into a 54, but are you going to beable to handle the support. a 56 would fit good, but you might have to have the arms tightened up a hair.

[SELK]

thanks for the help man, to many good bench shirts on the market right now, ace is looking good because its the cheapest for me.

[douglasoh5]

lol i hear ya...Id like to try a few of them too but i too got a REALLY good deal on my ace shirt...if you get it be patient with it....takes a few times to get a good feel for it....I hated it at first but after a while i loved it...

[muscle_g]

George...yes on wed i do full range raw and on sunday I do 3&4 boards....I rotate them monthly.....I use wendlers 531 program for both......so reps are usually 5-10 reps.....if you want help with setting up ur bench like im doing it email me at douglasoh5@yahoo.com

Thanks Douglas, my shoulder joints or either rotator cuffs have been hurting me the past 2 or 3 weeks(not like a bad hurt, just very sore feeling all the time). I think I'm gonna bench once a week for awhile and see how it does with my shoulders.

[Brian Hopper]

Nice squatting!!!

[douglasoh5]

Thanks Brian

Tonights bench...deload
work sets
225x5
245x5
275x5

decline hammer press
4 sets

shoulder hammer press
4 sets

giant set....3 sets of each
rope pushdowns
face pulls with fat rope
face curls with fat rope

shoulder retractions on csr
4 sets

think thats it....got a nice pump and should feel good tomorrow

[gopostal42]

lookin good man, i'll probably go to more reps on bench lockout too

[douglasoh5]

Derek it really seems to help me....when i do them I focus on pressing them how I would lock them out in a shirt instead of just pounding them out.....So just try and mimic the top end of your shirted lockout and it will help

[douglasoh5]

tonights stuff
45 hypers
btw 3 sets
45lb bar 3 sets

lying leg curls
3 sets

abs on some thing
3 sets

lying leg raises with mini band over feet
4 sets

thats all...good workout

[douglasoh5]

todays squats
used buf bar and green band
140*2
230*2
320*2
410*2
500 3*2
590 2*2
680*2

rack pulls pin 4vs quad monsters
315*5
405*5
315*5

ghr
3 sets

abs
3 sets

stiff leg sumos
4 sets

went up to westside to squat today....didnt get much sleep....gf got horny late and i never turn down pussy....woke up a lil after 6 and poped an aderal and 50mg of dbol.....good *****tt...freeking tanked now.....

[douglasoh5]

todays bench
3 boards
285x5
330x5
375x5
add shirt
495*1 3b
545*1 2b
585*1 1b nt
635*1 1b sucked ass
635*1 1b better

face pulls
3 sets

pushdowns
3 sets

hammer curls
3 sets

put shirt on today since there are more ppl around....shirt is still sickly tight....next time will go without boards and try and touch something

[douglasoh5]

yesterdays crud
rack pulls pin 2 vs quad minis
135*5
225*5
315*3
405*1
455*1
495*1
555*1
585*1 this may be a pr...no clue but it was damn hard

reverse hypers
3sets

leg curls
3sets

abs
3sets

good workout

[douglasoh5]

todays training
bench
3 board work sets
315*3
365*3
405*3 had a cpl more in me
shirt on old ace
495*1 touched
585*1 touched sucked though
650*1 touched...real nice...not easy but def a confidence booster

giant set
rope pushdowns 3sets
face pulls 3sets
face curls 3sets

good **** today...didnt train wed because of snow.....then was gona go to westside friday but didnt hear the damn alarm...sooooo gay

[Brian Hopper]

Nice work Rich!!!!

[douglasoh5]

Thank ya sir

[douglasoh5]

wednesday bench
work sets
285*5
325*3
365*4 missed 5th....took down to slow
close grip
225 12, 9, 7

tricep extensions
4sets

pullups
5sets

band pushdowns
4sets

rope rows
6sets

hammer curls
3sets

thats all....good pump today

[douglasoh5]

todays liftage...went to westside again!
blue band and mastadon bar
150*5
240*2
330*2
420*2
510 5*2
600*2 aj did 5 haha

rack pulls pin 2 vs quad monsters
135*5
225*3
315*1
405*1
455*1
495*1 wow that was hard

45 hypers
1 set

thats all...had to role out...got an exam in a few.....love training up there

[douglasoh5]

todays bench...deload
incline bench
225 3x5

flyes
3 sets

pulldowns
4 sets

band pushdowns
4 sets

light db curls
3 sets

arms were feeling like crap today...lots of ice...was pretty sore from friday

[gopostal42]

i hear ya

[douglasoh5]

Ya them damn squats kill my arms...guess i need to just quit being a pussy

tonights ****
gms
3 sets

stiff leg sumo
4 sets

reverse hypers
3sets

ghr abs
3sets

bla. need to get stronger

[muscle_g]

Looking strong Rich!! I started squatting and deadlifting on the same day and I seem to really like it so far. It's deffinatly better than having a squat day and then later in the week having a heavy deadlift day lol.

[douglasoh5]

lol ya it is nice

[douglasoh5]

last nights benching...deload
bench work sets
230*5
250*5
270*5
drop set
225*18 closegrip

db ohp
4sets

pull-ups
4sets

rope pushdowns
5sets

face curls with rope
4sets

band pushdowns
8sets...was doing these in between sets of helping my gf bench.....didnt pay attention

thats all

[douglasoh5]

todays squats
buff bar with chains...think it was 5
135*5
225*2
315*2
405 6*2
495*2

speed pulls vs minis
315 6*1

reverse hypers
5sets

shrugs
4sets

standing abs
3sets

thats all....another good workout at westside

[MarcusWild]

Are you training at Westside on squat days now? That has to be intense. I always hear that the pace of the training shocks people.

[douglasoh5]

Ya Im going up there on friday mornings and squating now. Its freaking awesome. and ya the pace is fast. I like it though. weve had 3 groups of 3 squating this past month and were all done a lil after 9 and we dont get going till bout 820-830. If you could ever make it there one day on a friday MORNING you should. Lou dont give a **** about the evening crew. He would prolly love you cause ur a good puller lol

[MarcusWild]

Ya Im going up there on friday mornings and squating now. Its freaking awesome. and ya the pace is fast. I like it though. weve had 3 groups of 3 squating this past month and were all done a lil after 9 and we dont get going till bout 820-830. If you could ever make it there one day on a friday MORNING you should. Lou dont give a **** about the evening crew. He would prolly love you cause ur a good puller lol

I do need to make it out there sometime to train. I went when Louie had a seminar at super training. That was pretty cool, but I'm sure training at Westside would be a totally different experience.

[douglasoh5]

Ya it is great man. Im sure at the seminar he overloaded your mind with info and ideas. When your there and see and do the stuff they do and get coached every set and rep by it def makes you understand some thing that louie over complicates when he talks about it. but ya man if you could make it for a workout it will open your eyes to ****. would def help you and your whole team even if just you came out.

[douglasoh5]

todays bench
4board work sets
315*3
365*3
405*5
shirt on
495*2
545*2

not sure what else i did
left elbow and bicep was hurting once i got the shirt on....

[muscle_g]

Nice work Rich! What all are you looking to hit at the meet?

[douglasoh5]

Thanks George and Im hoping for a pro total in the 275s...so atleast 2300

tonights tuggin
standing on 2" mats
doh grip
135 2*8
225*5
buddy was deadlifting so just did his weights on the way up
305*3
350*2
395*1
add belt and normal over under grip
495*1
585*1
660*1 pr
705*000000 had it over my knees....maybe in a cpl months when i do it again

45 hypers
5sets

abs
3sets

smoked

[douglasoh5]

yesterdays bench crap
work sets
275*3
310*3
350*6
drop set close grip
225*20

db extensions
4sets

rear delts
3sets

pushdowns
3sets

curls
3sets

think thats it..ok workout

[douglasoh5]

todays squats
buff bar with 5 chains again
135*5
225*2
315*2
405*2
455*1
495*1
545*1
585*1
635*1
675*1 HARD

deadz against monsters from ground...sumo no belt
135*2
225*1
315 3*1
405 2*1
455*1
495*1 crazy hard...def the most iv ever pulled sumo

reverse hypers
3sets

shrugs
3sets

abs
3sets

pretty good workout. back is tanked. pretty much everything is lol

[douglasoh5]

todays gayness
4b work sets
295*5
335*5
385*10

db floor press
4sets

csr
3sets

rear delt flye
3sets

db extensions
3sets

hammer curls
3sets

tities n beer. very suprised the workout went so well. went out last night with some firends in cbus and it was pretty crazy. didnt get home till 4 and woke up at 8

[Sidior]

Heavy training, tits and beer? I like it!

[douglasoh5]

http://www.youtube.com/watch?v=0ylRplLnU84

best song ever

[douglasoh5]

yesterdays bs
ssb gms
4sets

lying leg curls
4sets

ghr
4sets

abs
5sets

thats it.....wasnt to motivated. was gona do some rack pulls but both power racks were ocupied and I really didnt feel like waiting as i was a bit late geting inside the gym

[douglasoh5]

tonights almost complete waste of time bench workout
135 2*8
185*5
225*5
275*3
315*1
365*1
405*1 only highlight of tonight lol...went up nice
shirt on
495*2 nt
585*1 nt
635*1 nt

after this i decided to not do anything so this workout would be almost a complete waste of time. New shirt is not gona be used for this meet. nothing was even close

[muscle_g]

I thought your meet was supposed to be last weekend?

[douglasoh5]

Na its april 24th

[douglasoh5]

todays squating and tuggin at WS
blue band straight bar
150*2
240*2
330*2
420 7*2
510*2

rack pulls pin3 vs quad monsters
225*3
315 4*3
405*3

reverse hypers
4sets

abs
3sets

Good workout today. All squats felt fast and easy.

[Mick Manley]

you are so so beeiggggg

[douglasoh5]

maybe my belly and head. everything else is still small

[douglasoh5]

todays gayness
4board work sets
335*5
385*3
425*7 might be a PR not sure though

decline hammer press
4sets

puldowns
3sets

facepulls
3sets

extension with fat gripz
4sets

hammer curls with fat gripz
4sets

I think thats it. good workout considering i didnt sleep much cause the whole gay time change

[douglasoh5]

bench night
work sets
290*5
330*3
370*4

db ohp
3sets

pullups
5sets

tbar rows
4sets

ez bar extensions
4sets

cross face extensions
3sets

hammer curls
3sets

bench felt like crap til last set. showed up late and didnt warm up much at all.

[douglasoh5]

todays squatage
straight bar with blue
150*5
240*2
330*2
420*2
510 3*3
600*2
650*1

rack pulls pin 2 vs quad purple
225 5*3

some exersice lou showed me on a belt squat machine
2sets

abs
a few

wow today was hard

[Mick Manley]

todays squatage
straight bar with blue
150*5
240*2
330*2
420*2
510 3*3
600*2
650*1

rack pulls pin 2 vs quad purple
225 5*3

some exersice lou showed me on a belt squat machine
2sets

abs
a few

wow today was hard

were those squats rawwwwwwwwwww?

[MarcusWild]

What's a quaded purple feel like? I tried the MM quaded when you did those a few weeks ago. I was going to hit them again tomorrow. Are you following a set plan with the rack pulls or just following whoever sets them up? Right now my deadlift rotation is:

4" deficit speed pulls vs mini bands
Pin 2 rack pull vs quaded MM bands
speed pulls off the floor vs mini bands

[douglasoh5]

the quad purples are freaky crazy. thats why I used 225 lol. but as far as deadlifts go on DE day its 2 weeks speed pulls from ground sumo. 2 weeks random rack and random band. the rack pulls on this day is reps. 3-5 reps. stiocking with a semi hard weight. my ME day when i deadlift its just something random that i feel like doing. depends on how i feel from friday. and Mick I put my briefs on at 330

[MarcusWild]

Thanks. That sounds about right. I find doing heavy singles on the rack pulls beats me up less than sets of 3-5. I prefer to do sets of 3-5 as an accessory on ME day.

[douglasoh5]

Ya it really smokes my arse. the monsters and purples make it hard as heck

[douglasoh5]

http://www.youtube.com/watch?v=MvL1itN40Mw

[ehubbard]

Looking good man. That is one handsome haircut you have.

[muscle_g]

Strong squats Rich!!

[douglasoh5]

thanks guys

[douglasoh5]

deload bench
4board
315 3x5

db floor press
3sets

pulldowns
3sets

rear delt flyes
3sets

single arm fatbar pushdowns
3sets

rope pushdowns
3sets

cross face extensions
3sets

dm curls
3sets

nice easy workout.....

[Mick Manley]

did u bleach ur hair?

[douglasoh5]

lol It wasnt bleach but i did dye it. Some sh1t called "Super Blonde"

[gopostal42]

good stuff!

[douglasoh5]

ME lower
pin 4 rack pulls
135*5
255*5
315*5
405*3
495*1
585*1
675*1
765*1
815*1 monster PR..

reverse hyper
3sets

45 hypers
3sets

thats all. low back pump was to intense to do any ab work

[douglasoh5]

srry repost on accident

[MarcusWild]

Dang, is pin 4 a couple of inches below your knee? I may have to try those after I squat tomorrow. I'm trying to copy as much of your deadlift training as I can, since you deadlift more than me. It gives me a good goal for each training session.

[douglasoh5]

it is rite below my knee cap.

[ehubbard]

Rich, How about you, me and SGT ROCK in a Deadlift-Off? :moon:

[SELK]

very nice rack pull PR.

[douglasoh5]

Eric you know Im down. and thanks selk

[ehubbard]

Eric you know Im down. and thanks selk

LOL. I may be competing April 24th. Well, depends on whether I can get my fat ass in my Ace because I cant afford a new suit right now and this meet is going to cost me 130. I'll have a better idea this weekend if I can fit in it.

[douglasoh5]

ya mines gona cost me 80 for entry and 30 for damn membership card. maybe try the suit without briefs or get a thin brief to put under it.

[muscle_g]

Wow:omg: very nice PR Rich!!!!

[ehubbard]

ya mines gona cost me 80 for entry and 30 for damn membership card. maybe try the suit without briefs or get a thin brief to put under it.

And what kind of gear whore would that make me? LOL

[NickAus]

815*1 monster PR..

Well done, Huge pull!!

[douglasoh5]

And what kind of gear whore would that make me? LOL

one to poor to buy a bigger suit lol. hell as much as your raw strength is up rite now you could still smash a pr squat with just the suit.maybe get some single ply titan briefs....really thin but still give good support. plus i think there only like 60 bucks


and thanks Nick.

[MarcusWild]

I only got 655. I blow at rack pulls that high up. Time for me to get to work.

[douglasoh5]

Dude i wouldnt worry to much. Prolly just mean its an exersice you need to throw in more offten.

[douglasoh5]

Bench
worked up to 365 raw
add shirt
495*1 nt
585*1 nt
625*1 touched...openerish
585*3@2 board just getting some more work in

pulldowns
3sets

giant set
band pull aparts 3sets
db extensions 3sets
hammer curls 3sets

good workout. First time in god knows when my elbows and biceps dont hurt after having a shirt on.

[Sidior]

Crazy strong rack pull! Great work bro.

[douglasoh5]

Thanks man

[douglasoh5]

vid of dead from monday
http://www.youtube.com/watch?v=yrEB5QNjDLw

[douglasoh5]

deload squating...giant camber bar
3 plates 6 sets

deads
3plates 4 sets
4plates 2sets

45 hypers
3sets

thats all....insanely uneventful day. deloading....circa max next week!!!!

[douglasoh5]

todays bs
abs
crunches
3x20

side bends
2x12

leg curls
3x12

reverse hypers
3x12

45 hypers
3x12

thats all for tonight...nothing crazy...circa max friday!!!

[Brian Hopper]

It's been awhile since I have read your log and it looks like your training is doing pretty good. Congrats on that awesome 815 rack pull!!!! What meet are you training for?

[douglasoh5]

Thanks man. training does seem to be going great. Im doing the spf ironhouse meet april 24th. Most of westside and lexen are doing it. its a fun meet

[Brian Hopper]

Best of luck Rich!!!!

[gopostal42]

Thanks man. training does seem to be going great. Im doing the spf ironhouse meet april 24th. Most of westside and lexen are doing it. its a fun meet

sweet!

[douglasoh5]

Thanks guys

tonights benching
work sets
275*3
315*3
355*3
375*3
415*1

db ohp
3sets

pull ups
8, 7, 6

rope rows
4sets

pushdowns
4sets

pretty sure thats it. had to roll out

[douglasoh5]

todays squats...circa max
blue bandx5
blue green bandx3
150x2
240x1
add briefs
330x1
420x1
add suit bottom
510x1
560x1
600x1
630x1

deads from ground in suit
315x1
405x1
495x1
585x1

abs
bunches

squats went great. matt smith said i had another 50lbs in me....aj got video so we will see lol...was gona do another plate on the deads but got to helping the second group and back got tight

[MarcusWild]

That's good work on the squats. You're crazy for deadlifting in a suit after.

[Brian Hopper]

Nice squat day Rich!!!!

[douglasoh5]

Thanks guys..

[douglasoh5]

todays bench
3board
315x5
365x5
395x5

db bench
100sx20

giant set
some row thing 4 sets
hammer curls 3sets
fat grip extensions 3sets

rope pushdowns
3sets

done...good pump

[NickAus]

Good squatting rich!!

[douglasoh5]

Thanks Nick

[douglasoh5]

todays crud
sumo stiff legs
290x5
335x5
380x5

45 hypers
3sets

leg curls
3sets

abs
bunches

thats all...

[douglasoh5]

yesterdays benching
warmed up to 365 raw
add shirt
495x1 nt
585x1 nt
625x1 nt
675x1@2board

pulldowns
3sets

hammer curls
2sets

Benching didnt really go as planned. Arms were trashed for some reason. felt like the damn shirt was going to tear my biceps off once I remotely got close to touching. Should have iced tuesday. I put it on as soon as I got home though...

On a better note my gf decided to do the Cinnimon Challenge last night...
http://www.youtube.com/watch?v=sImLc9IE350

why anyone would ever do this idk, but she wanted to try it

[douglasoh5]

todays squats n pulls
2nd week circa max
blue bandx3
blue&greenx2
150x2
240x2
add briefs
330x2
420x2
add suit bottom
470x2
560x2 went up easy....

speed pulls vs minis
315 bunch of single

reverse hyper
3sets

abs
3sets

that all. squats were easy. the high band tension wasnt quite a shock to the system as it was last week. luke edwards pull 655 raw and conv vs the minis off the ground. dudes deadlift is going crazy rite now.

[Brian Hopper]

I love circa max, Awesome squatting Rich!!!!

[douglasoh5]

Thanks man.

[muscle_g]

Looking strong Rich!!

[douglasoh5]

thanks G

todays ****
carpet press
135 2x8
225 2x3
275x3
315x3
375x3
405x3
435x1

push downs 3sets
curls 3sets
rear deltz 3sets

bla....felt strong today but body felt like crap. could have hitt 455 on the carpet press. pecs hurt....elbows hurt....biceps hurt....wrist hurt....haha think im not doing a whole lot this week

[MarcusWild]

Everything hurts = sounds like you're ready for a meet.

[NickAus]

Love the lower day!!

Nice bench too!!

[douglasoh5]

haha ya i guess. iv been icing alot and arms feel better. pecs are still tender. prolly just do some over head pressin wednesday

[douglasoh5]

todays crud.....
ssb gms
95 4x12

45 hypers with purple band behind the head....hard
3x8

deadz for make devan look like a vag...no belt...no shoes...BIG CHAW in!!!!!!
425x13...easy...just had to do 10 more than him

abs
a few

[douglasoh5]

tonights bench work..kina
db bench
80s 20, 18, 12

flyes
3sets

pushdowns
3sets

db extensions
3sets

csr with chains
3sets

pulldowns
3sets

hammer curls
4sets

think thats it....good pump...Didnt wanna bench with the bar because my pecs were really tights from sunday. everything feels good rite now...prolly gona be sore tomorrow lol

[douglasoh5]

welp just incase anyone cares I weighed in at 262.5 and am working on a nice bloat.

[MarcusWild]

Good stuff. Hit some PRs this weekend.

[Brian Hopper]

Best of Luck!!!!!!

[muscle_g]

Go kick some arse!!!!!

[Sidior]

mmmmm bloat. Gl brah!